Routine C - Rotation 4 - Arms & Sprints

Seated DB Curls
warms x 2, DS: 6 x 50-6 x 35, DS:6 x 50-6 x 40

Cable Curls
warms x 2, 10 x 140, DS:9 x 150-9 x 110

One Arm Preacher
12 x 35, 10 x 40, 9 x 40

Tri Pressdowns
warms x 2, DS:8 x 245-8 x 225-8 x 180, DS:8 x 245-8 x 225, 8 x 180

Dbl DB Kickbacks
12 x 40, 12 x 40, 11 x40

Single Arm Pressdowns
12 x 80, 12 x 85

Sprints Bike 20 Minuts